Dr. Charifa Zemouri obtained her Ph.D. at the University of Amsterdam on infectious diseases and public health. She is a scientific researcher, COVID-19 policy and political advisor and works as a freelance advisor under her company name Zemouri Public Health Research & Consultancy.
Amsterdam – Each year, on the 9th month of the Islamic Calendar, hundreds of millions of Muslims around the globe fast. As a special for Morocco World News, I present a number of health benefits of fasting during Ramadan and some tips to enjoy a safe and healthy holy month..
Intermittent fasting versus Ramadan fasting
Intermittent fasting has gained worldwide recognition and is well recognised for its health benefits. Did you know that Ramadan fasting is a form of intermittent fasting? The only difference is that during Islamic fasting one abstains as well from drinking fluids.
Energy transition
In the morning, after completing suhur, your body uses mainly carbohydrates as its energy source from the food eaten. As the day continues, your body shifts from burning carbs to burning the stored fat in your body. Ramadan fasting works well for losing weight. However, one must maintain a healthy diet during the nights, and ensure plenty of physical exercise.
Calorie restriction
Humans have been consuming more calories as we progress in wealth and technology than ever before. Thanks to Ramadan fasting, one reduces the consumption of calories giving the body the chance to detox, learn how to control blood sugar levels, and prevent weight gain. You eventually learn how your body can still function perfectly with less calorie intake. Bare in mind that this can only be achieved if you maintain a healthy diet.
Less inflammation
People with inflammatory diseases such as diabetes or rheumatoid arthritis have a higher level of inflammatory markers in their body. These markers (such as cytokines) are associated with disease. When fasting, the body reduces the number of these proinflammatory markers resulting in less risk of disease.
Sugar control
Insulin is a hormone in the body that transforms sugars into energy for your body and controls the level of sugar. A healthy body has a high insulin sensitivity, while people with diabetes have low insulin sensitivity. Fasting improves insulin sensitivity and sugar control. You could say that fasting is a great way of calibrating your insulin levels. For those who are diagnosed with a metabolic disease, please consult your doctor for tailored advice on fasting.
Better teeth
Each time a person eats, the acids and sugars from the food impact the tooth enamel. The more time spent eating, the higher the risk of tooth decay. When fasting, your teeth get a rest from all the acidic attacks. Also, did you know that the frequent rinsing of the mouth during ablution helps to prevent mouth dryness? So rinse well!
Mental health
Some families and friends may struggle to find enough time and opportunities to get together for dinner and prayer. During Ramadan, it is an Islamic tradition to break fast together and get that quality time. Those who are isolated can get out of their house and come together. The many public iftars organized in communities help people connect, make new friends and find joy in sharing food and prayer. The gathering for iftar and prayer is an especially nice occasion for Muslim migrants and converted persons who have little to no relatives to share the precious Ramadan times with. Do look out for each other.
Reflection
I asked dr. Iman Tohami, doctor of Clinical Psychology (known from Instagram @Saidintherapy), what she considers to be the most important aspect of Ramadan with regards to mental health. She shared the following with Morocco World News:
“Ramadan gives us the chance to reflect on our habits. It can give us the ability to avoid unhealthy behaviors for an entire month and can be a starting point towards starting over and building up resistance to triggers, while also addressing our urges and impulses in a healthy manner.”
Getting rid of your bad habits
In the Western world there is a tradition to use New Year’s Eve as a moment to set good intentions like cessation of smoking or drinking alcohol. Ever heard of Dry January? A challenge for people to abstain from alcohol. Muslims have a tradition that is over 1,400 years old that takes place during Ramadan. Ramadan offers a 29/30 day challenge. It is the perfect month to quit smoking and abstain from alcohol or any other toxins. Who knows, maybe this Ramadan can be your perfect chance to start a new healthy and mindful lifestyle. For myself, I decided to make best use of this Ramadan to become less caffeine dependent.
Safe mosque practices
In many countries, it is allowed to pray taraweeh in large gatherings in the mosque. The COVID-19 pandemic might not be as severe as it was before, mostly thanks to increased immunity, but many elderlies and people with underlying diseases are still at risk of severe corona infection. Since many of our elderly wish to attend the mosque for prayer, one can take precautions of ensuring a safe mosque practice. Here are some tips:
• Take your own prayer rug
• Perform the ablution at home
• Wear a mask in the mosque
• Make sure the mosque is well ventilated
• Stay at home when sick or if you have signs and symptoms of COVID-19 infection
• Get yourself tested if you have signs and symptoms of COVID-19 infection or have been in contact with a COVID-19 case.
Food coma
You know that feeling when you overeat and you need to lay down for a moment? That is the ‘after iftar food coma’. It happens when you eat too much at the iftar table, especially food with a lot of sugar, fats and calories. At that moment the blood in your body goes to your stomach. No more energy and blood are left for your brain or your body to get up and continue your evening.
Oral hygiene
Do not forget to maintain your oral hygiene. Even when fasting all day, your mouth still needs proper care. It is important to keep on brushing your teeth with fluoride-based toothpaste, floss your teeth, and to also brush your tongue. Yes, your tongue! That is where most bacteria stick to and cause those odors. Do not rinse your mouth with alcohol containing mouth rinses. The alcohol compound dries out the mouth and increases the risk of oral health problems. Also, for those who like to use miswak, keep on doing it! Evidence shows that miswak is a good way to keep your teeth healthy and well. However, modern day toothbrushes, interdental sticks and floss make your oral hygiene easier.
Keep up the good work
Maintain all the good new habits of Ramadan once Ramadan is over. Stay off all the excessive sweets, fats, drinks and cigarettes. Be nice to your body. Eat mindfully.
Ramadan Kareem!
